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| Middle-aged women should increase the amount of protein in their diet. (Illustration image created by AI) |
After the age of 40, many people realize that their bodies no longer respond as quickly to diet or exercise as before. Their waistlines start to get "unruly", their metabolism slows down, and their belly fat gets thicker even though their diet hasn't changed much.
However, according to the world's leading nutritionists and endocrinologists, getting a slim waist in middle age is not just a dream but completely possible if you understand your body correctly.
Why does belly fat increase rapidly after age 40?
Dr. David Ludwig, an endocrinologist and metabolism expert from Harvard Medical School (USA), explains that after the age of 40, the natural aging process and hormonal decline cause the body to lose lean muscle mass, a factor that keeps the metabolism working effectively.
At the same time, estrogen (in women) and testosterone (in men) levels decrease significantly, leading to more visceral fat accumulation, especially in the abdominal area.
A study published in Nature Medicine (2021) also found that human metabolism slows down after the age of 40, reducing the amount of calories burned at rest, a direct factor in weight gain even without eating more.
The solution to revive your waistline: Science and the right lifestyle
1. Maintain muscle, protect the natural "fat burning machine"
"Muscle not only helps you tone up, it's also the primary metabolic tissue. Maintaining muscle means maintaining fat-burning speed," says Dr. Stacy Sims, a female physiologist at the University of Waikato in New Zealand.
The secret is to do resistance training 2-3 times/week, which can be weight lifting, squats, push-ups, planks... In addition, daily exercise such as brisk walking and climbing stairs also contributes to significantly increasing total metabolic rate (TDEE).
2. Eat enough protein and fiber - two "shields" against belly fat accumulation
According to clinical nutritionist Dr. Megan Rossi at King's College London, UK, people over 40 should increase their protein intake to 1.2-1.6g/kg body weight/day. Ideal protein sources include chicken breast, salmon, eggs, tofu, chia seeds, and Greek yogurt.
In addition, soluble fiber from vegetables, oats, beans... has the effect of reducing blood insulin, slowing sugar absorption and helping you feel full longer, thereby reducing visceral fat storage.
3. Apply intermittent fasting flexibly
Intermittent Fasting (IF) such as 16:8 or 14:10 helps the body increase the secretion of norepinephrine and growth hormone (HGH), promoting lipolysis (fat breakdown).
However, according to Professor Valter Longo, author of The Longevity Diet, the application of IF needs to be customized according to the body and health condition. People with endocrine disorders or underlying diseases should consult a specialist before doing it.
4. Optimize sleep - regulate cortisol, burn fat more effectively
Sleep deprivation causes cortisol, the hormone that causes belly fat, to rise. According to the National Sleep Foundation , adults need 7-9 hours of sleep each night to stabilize their endocrine system.
Tips suggested by neurologist Andrew Huberman include turning off electronic devices an hour before bed, keeping the room completely dark, and using the box breathing technique (4-4-4-4) to relax the nervous system.
5. NEAT - the solution without the gym
NEAT (Non-Exercise Activity Thermogenesis) is the energy expended from activities that are not formal exercise such as walking, gardening, cleaning the house, standing at work...
A study from the Mayo Clinic shows that increasing NEAT by 2-3 hours/day can burn up to 500 more kcal/day, equivalent to 2 medium-intensity exercise sessions.
6. Regular hormone and metabolism checks
If you eat healthy, exercise enough but belly fat is not decreasing, consider checking hormone levels such as insulin, leptin, estrogen/testosterone, cortisol.
When these hormones are out of balance, the body goes into fat-burning mode, says endocrinologist Dr. Sara Gottfried. In some cases, bioidentical hormone therapy (BHRT) may be considered, but it should always be supervised by a physician.
Source: https://baoquocte.vn/chuyen-gia-dinh-duong-y-hoc-chi-giai-phap-hoi-sinh-vong-eo-sau-tuoi-40-322856.html
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